Making resolutions? Start small

With the new year approaching, it’s time to set goals, get inspired, and create a new routine for your health and wellness. Making a great New Year’s resolution and sticking to it can cause significant change in your life.

Unfortunately, many set themselves up for failure during the process because they don’t design a great plan. The most common mistakes people make are a mix of the following: No. 1, their goals are extreme and lead to an unsustainable plan. No. 2, they set a lofty resolution without making a plan to create the new behaviors they will need to carry it out. No. 3, they act because someone is nagging at them, or they feel they ought to make a resolution but don’t really want to.

So, should you make a New Year’s resolution this month? And if so, which resolutions aremost likely to succeed?

1. Think small.

What’s the smallest thing you can do? Imagine one behavior you can create that would fit seamlessly into your day. Add one serving of vegetables at lunch. Have onepieceoffruitasasnack. Take three deep breaths when you feel stressed. Walk around the block at work every day. Set aside 30 sec- ondstoflossyourteeth.Do five squats or five push-ups in the morning. Drink a glass of water when you wake up. Go to sleep 15 minutes earlier.

We often try to create huge resolutions in the hope that a big goal will force us into changing our ways. Con- sider the opposite and expe- rience the thrill when you

achieve baby steps. You’ll also notice that little steps add up to huge strides. Add a small habit every month, and see how much change can occur in a year.

2. Have fun.

Do something enjoyable. Resolutions around health and wellness can often feel

depriving and boring. Consider a fun way toward better health. Add a hobby to your life to find exerc isein a playful way. A dance class, new or favorite sport, rock climbing, outdoor adventures, horseback riding,

snow sports, anything that seems fun and interesting. Notonlyisi t a workout, but you can also use your brain in a new way, learn a new skill and have fun while doing it. Use nutrition in playful ways, too. Start a cooking night with your kids, buy a fun cookbook, try a new recipe or take a cooking class to use food in a new way.

3. Treat yourself.

Instead of saying no to something, consider adding some luxury to your day. Buy really soft sheets, or a packa geofexercisec lasses or a fitness trainer to jump- start a workout routine. Try a meal delivery service to try new dishes and exercise por- tion control and enjoy some-

one else cooking for you for aperiodoftime.Considera new piece of kitchen equip- ment, or a splurge for you to get you in the mood to enjoy cooking and eating in line with your values. For example, to promote batch cooking, buy a slow cooker and containers to take on the go to set you up for success. All these are additions to your life that will promote learn- ing skills to support long- term change.

4. Delay action.

Sometimes we set superspecific actions as our goal, but we haven’t done the

work to understand the deeper behavior. You cut out alcohol for the month of January, but for the next 11 months you drink as much as you want. Why can’t you drink less throughout the year? Replace the alcohol in that scenario with sweets, fried foods, soda or pizza. Or replace it with the other scenario in which you have a great workout routine for January, bu td rop off by February and never consider howtoimplementac onsistent exercise strategy into your life. Sub out exercise for sleep, meditation, eating vegetables, or healthy cooking. Why can’t you keep healthy habits going all year long? What if you spent Janu- ary figuring out how to create long-term habits, rather than just going all out for one month? What needs to occur for you to create a true shift in your behavior? Take some time to understand the deeper root of what’s preventing you from long- term change. Pay attention, and notice how empowering it can feel to live a healthy lifestyle.

5. Do what you want.

What do you want to do? Forget about fads and trends, or what you should do, or what your doctor, spouse or friend thinks you should do. What’s driving

you? Improved energy at 4 p.m.? Less pain when walking with friends? More muscle? Improved mood? Improved lab result or data point? Focus on you and

what interests you to change. What will motivate you to stay focused? What tools do you need to achieve success? As you get clear on what truly drives you to change, ideally it will be more pleasant to achieve your goals. Take action Feb. 1.

Startthenewyearwitha plan that leads you toward success. Enjoy the process

and create goals that will provide you with the health and wellness you want.